8 Foods to Eat on a Ketogenic Diet
You should always choose to eat ketogenic diet foods if you want to reap the health benefits of a ketogenic diet.
The ketogenic diet is a low-carb, high-fat diet, dieters swear results to fast weight loss, diabetes reversal, and improved heart health.
A typical ketogenic diet consists of:
75% fat
20% protein
5% carbohydrates
Because it's a high-fat diet, people think it's a green light for eating fast food. But if you want to see the positive health benefits of a ketogenic diet you must choose your fat sources wisely.
Here is a list of healthy foods you can eat on a ketogenic diet:
1 – Seafood
Fish and shellfish are one of the most recommended keto foods. Most of them are carb-free and are also good sources of vitamins and minerals.
Salmon and many other fishes are rich in vitamin B, selenium, and potassium. Salmon, sardines, mackerel are fatty fishes that are rich in Omega 3 that is proven to improve the health of diabetics, as well as improve brain health.
Experts suggest eating at least two servings of seafood every week.
2 – Vegetables (that grow above ground)
Eating a lot of vegetables improves your general health. But when you're on a ketogenic diet, be picky with your vegetables. Most vegetables contain fiber which is as bad as carbs for ketogenic dieters.
Choose the veggies that grow above ground. Most veggies that grow below the ground such as potatoes, yams, or beets are starchy vegetables that contain a lot of carbohydrates.
3 – Cheese and High-fat Dairy
There are many different kinds of cheeses. But the good news is, all of them are low in carbs and high in fat. This makes it an ideal food for ketogenic dieters.
An ounce of cheddar cheese contains 7 grams of protein and only 1 gram of carbs. Cheese may be high in saturated fat but it hasn't been linked to heart disease.
Cheese is rich in protein, calcium, and fatty acids.
You can also add butter, heavy cream, and high-fat yogurt to your ketogenic diet.
4 – Low-sugar Fruits
On a keto diet, sweets are out of the question. A lot of fruits are off limits. But a few of them make the cut such as berries, coconuts, avocados, and tomatoes.
Stay away from pineapples, apples, pears, bananas, and fruit juices.
5 – Unprocessed Meat
Unprocessed meats are low in carbohydrates. But they are also high on protein. So while it's okay to eat unprocessed meat, don't load up on it too.
To maximize health benefits, opt for organic and grass-fed meat.
Stay away from processed meat such as bacon, sausage, and meatballs. They are high in sodium and some carbs.
6 – Eggs
36 eggs per day is the most number of eggs you can eat in a day. So, when it comes to eggs, you can eat to your heart's content.
Organic or pasteurized eggs are best.
7 – Nuts and Seeds
When you're looking for quick snacks, nuts are a good option. Nuts are loaded with protein and can keep you full between meals.
But not all nuts are keto-friendly.
Pecan, Brazil, and Macadamia are good choices. Avoid Cashew and Pistachio because they contain a little more carbohydrates.
8 – Oils
Store up on different varieties of oil. Oils are a good source of healthy, keto-friendly fats. You can use them to cook your food or as a salad dressing.